Learning New Coping Mechanisms for Depression

Writing it out and keeping it kept as private in wattpad or another writing app! Some of these apps you can put a lock into to be able to see said content aswell which could help for your seeming-helicopter parents 💕

There’s a dbt coping skill I learned back in 2018 that I still use to this day It’s called TIPP Temperature Intensive exercise Paced breathing And paired muscle relaxation It helps to slow down your central nervous system and take you out of fight or flight. You hold something cold to the piece of skin in between your nostrils, for as long as you can tolerate. 30 seconds is good. This slows down your heart rate For the next step jog in place for 5 seconds or whatever movement you feel most comfortable doing. This brings your heart rate back up. Paced breathing, in for 4, hold for 4, out for 4, hold for 4, and repeat as long as necessary For the last step tense all your muscles one at a time all the way up. Starting with your feet, up to your calves, etc Tense them up as tight as you can. Hold for a few seconds and release.

I have written them in my phone before, tried the hidden apps. I've had my phone taken away and smashed if I don't give all the usernames and passcodes to everything. I'm 22 years old I can't live like this anymore if I even still wanna be here

could you write them on your phone? i know there are apps that let you lock notes with a passcode or finger print. i think even the notes app on iphones let you do that

Can you journal on a phone or computer and lock the device and or files with a password?

I know I wasn't the original commenter but a journaling app I use is called Writeaday! You can post multiple entries per day so if you have a drastic mood change you can note it and it gives you some journaling prompts if you need help figuring out how to start! I can also recommend an app called Mood Tracker, which let's you write about a mood or emotion you're experiencing and logs them over a period of time, so you can possibly identify patterns that may aid in helping you manage your symptoms and get diagnoses in the future.

Maybe still write it down but afterwards rip it up and throw it away so they can't find it

I wrote mine as poems online in a poem app. It helped me out allot, also just drawing out my feelings rather than words helped a bit too, no one ever really knew that's what it was, they just thought it was my imagination. Listening or making music helps. Then again I am just an artsy person. But, I find doing something creative is very helpful with depression. I suffer with it quite a bit and can understand where you're coming from. I also see where your parents are coming from, they are worried. I am not sure how old you are but even if you don't want the help right now, sooner or later you will need to prepare yourself to get help. Just know you are not weak, you will not be made fun of for getting help.

The coping mechanism that i use is called k Love...its a Christian music app...trust me it helps...much love to you and remember don't give up...you were placed on this earth for a reason...if you need someone to talk to I'm always here💕💕💕❤️❤️❤️